Friday 1.30.15

Buy In: 10 reps barbell complex- front squat, push press, back squat, rdl, hang power clean, push jerk, thruster, hang power snatch. Unbroken. Take 15 minutes to mobilize and prepare for the workout.

copied and pasted from CrossFit.com:

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Mike Alley